When Chef AJ was diagnosed with pre-colon cancer, she made a life-changing decision. Instead of continuing the habits that weren’t serving her, she chose radical responsibility for her health. She committed to a strict whole food, plant-based detox program – eliminating processed foods, refined sugar, and caffeine. What started as a health wake-up call became a complete lifestyle transformation. By focusing on whole, unprocessed plant foods, fiber-rich meals, and nutrient-dense ingredients, she was able to break free from sugar addiction and caffeine dependence while supporting her colon health naturally. Her journey is a powerful reminder that healing often starts with what’s on your plate. Discipline. Consistency. Whole food nutrition. When you change your habits, you change your future.

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Your heart beats over 100,000 times a day for you! But processed food, excess salt, sugar, stress, and no movement make its job harder than it should be. The good news? Your heart responds quickly when you support it. Leafy greens. Berries. Beans. Oats. Garlic. Beets. Real food. Daily movement. You don’t need perfection – you need consistency. Treat your heart right today, and it will take care of you for years to come.

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Unless you avoid all things new (and we wouldn’t blame you if you did), you are probably aware of RFK Jr.’s inverted food pyramid. Federal officials released the 2025-2030 Dietary Guidelines for Americans, emphasizing the importance of protein, whole grains, fruits, and vegetables. Is that a bad thing? It actually urges Americans to limit their intake of added sugars, explaining that “no amount’ is considered part of a healthy diet. 

The new nutrition guidelines also state that no meal should contain more than 10 grams of added sugar. Health officials are targeting highly- or ultra-processed foods and refined carbohydrates. They recommend consumers avoid packaged, prepared, or ready-to-eat foods because they contain excess sodium, added sugars, trans fats, and more. Additionally, health officials encourage Americans to “eat the right amount for you,” basing daily caloric intake on weight, height, age, sex, and level of physical activity. Portion sizes and proper hydration are just as integral to your health as what you eat. 

RFK Jr. states that his inverted pyramid acts as a guideline to help people return to the basics. He wants people to prioritize whole, nutrient-dense foods and reduce the intake of highly processed foods. This sounds great in theory, but there are a few issues with the new guidelines. We will explore what health experts think about the pyramid in this article.

Fear-mongering About Plant-Based Diets

It is no secret that plant-based diets have their health benefits. All you have to do is look at the supporting research. The new guidelines single out vegetarian and vegan diets as risky, exaggerating nutrient gaps without sufficient evidence. Yes, vegan and vegetarian diets have limited food options that contain some vital nutrients. There are fortified foods and supplements that can fill those gaps, though. In fact, supplementing key nutrients, such as vitamin B12, is an inexpensive and safe way to eat. The guidelines also ignore extensive research revealing the substantial health benefits of plant-based eating. If more people were plant-based, the country could save hundreds of billions of dollars in healthcare costs. 

Should You Consume More Full-Fat Dairy?

The new guidelines recommend three servings of full-fat dairy products (with no added sugars) per day. The guidelines state that “dairy is an excellent source of protein, vitamins, minerals, and healthy fats.” Health experts agree that one serving of full-fat dairy per day (about 1 to 1.5 ounces) is sufficient. There is not enough evidence to support the escalation of three servings per day. 

Plus, when you consider that roughly 65-70% of the world’s population is lactose intolerant, increasing dairy intake may not be the best idea. It’s also important to note that multiple servings of full-fat cheese can quickly exceed the recommended limits of daily saturated fat and sodium. Elevating cheese or full-fat dairy as a prominent health guideline may not benefit long-term health. 

Healthy Fats Are Encouraged

Healthy fats are vital for heart health, brain function, hormone production, and inflammation reduction. Additionally, they help the body absorb essential vitamins and keep you full for longer. Encouraging the consumption of healthy fats is not a bad thing, but you have to be careful where you get them. Prioritize foods that contain essential fatty acids, such as olive oil, avocado oil, walnuts, chia seeds, flax seeds, and other food sources. 

There are several contradictions about the consumption of healthy fats within the new guidelines, though. There is a numeric recommendation to limit saturated fat to 10% of your daily caloric intake. On the other hand, the guidelines emphasize meat and full-fat dairy consumption and varied portion sizes, so it is difficult to understand your limits in a real world diet setting. 

Not All Fruits And Vegetables Are Equal

The new guidelines encourage Americans to eat fruits and vegetables throughout the day, focusing on their whole forms. It is no secret that a diet rich in colorful fruits and vegetables can deliver valuable nutrients to the body. The suggestion is three servings of vegetables and two servings of fruit per day. 

While vegetables belong in any healthy diet, starchy vegetables (such as corn and potatoes) should be consumed in moderation. Additionally, fruits contain beneficial nutrients, but they can contain high levels of sugar, which will not benefit those with blood sugar issues. Berries are low-glycemic fruits and may be better than apples or bananas for people watching their blood sugar. 

The Best Advice For A Balanced Diet

Ideally, focus on simple, well-established dietary patterns that are supported by a large body of research. You don’t have to follow guidelines just because a guy said so. We believe it is best to focus on consuming a wide variety of plant-based foods, including fruits, vegetables, nuts, seeds, legumes, and whole grains. Be mindful about your portions, especially if you choose to consume animal-based foods, such as meats and dairy products. Should you choose to consume meat, make sure the beef is grass-fed/grass-finished, your poultry is free range and organic, and your fish is wild caught. Dairy should be organic as well. 

Don’t focus on hitting specific nutrients or rigid targets. Make your goal to build a balanced, flexible diet that you can maintain over time.

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Drinking tea is a relatively easy habit to adopt, and it comes with some potential health benefits. Some teas, such as green, black, ginger, turmeric, or oolong, contain compounds that may help lower LDL (bad) cholesterol levels. Keep in mind that teas, alone, will not fix high cholesterol; rather, you need to pair your tea habits with a balanced diet. 

What Is Cholesterol?

What is cholesterol and what does it do? Well, cholesterol is a waxy substance in the body that is not “bad” unless you have too much of it. The body requires cholesterol in order to build cells and make vitamins and other hormones. The liver makes all of the cholesterol you need, while the rest of cholesterol in the body comes from foods, such as poultry, meat, dairy products, and processed foods. Those foods can also be high in saturated and trans fats, both of which can increase the amount of cholesterol in the body. 

There are two types of cholesterol: LDL and HDL. The former is “bad” and too much in the body can increase the risk of heart disease, while the latter is beneficial. LDL cholesterol is the type that can slowly build up in arterial walls, which can impair blood flow. Cholesterol can join with other substances to form plaque in the arteries, making them less flexible, which is a condition known as atherosclerosis. 

If your cholesterol levels are high, it’s advisable to limit your consumption of trans and saturated fats. By balancing your diet and drinking the following teas, you may help naturally lower cholesterol levels. 

Oolong Tea

This popular tea has a unique yet mild flavor that is enjoyable hot or iced. It falls between green and black tea and contains polyphenols and catechins that may help lower cholesterol. Researchers note that these compounds work by blocking lipase, an enzyme involved in the digestion of fat. That process may help reduce how much fat is absorbed by the gut. 

Green Tea

Green tea exhibits numerous health benefits, most notably for heart health. Just like oolong tea, green tea contains catechins, which may lower LDL cholesterol in the blood. One review of studies found that green tea consumption lowered total and LDL cholesterol by up to 5%. Even a reduction this small can make a difference when it comes to heart health. Studies found that a small drop of 1% in LDL cholesterol was associated with a 1% lower risk of heart disease. 

Hibiscus Tea

This is one of two caffeine-free teas in this article and it is made from dried hibiscus flowers. The flavor is somewhat tangy and sour, so some people refer to it as sour tea. According to research, hibiscus tea may help lower LDL cholesterol and boost HDL (good) cholesterol. Researchers largely attribute these benefits to the anthocyanin antioxidants in hibiscus. Higher levels of HDL have been linked to better heart health. 

Black Tea

Black tea is naturally rich in polyphenols, a group of plant compounds that may lower LDL cholesterol. Various studies found that these effects are potentially stronger in people who have a higher risk of heart disease. Other research suggests that the polyphenols in black tea may promote overall health by improving blood flow and supporting healthy blood pressure levels. Additionally, black tea may also reduce how much fat and sugar the body absorbs and support weight management efforts. 

Ginger Tea

It is common to drink ginger tea when you have a sore throat or an upset stomach. While it can benefit digestive health, it also contains compounds that may reduce inflammation and support overall heart health. Several studies found that ginger may help lower triglycerides and LDL cholesterol. Triglycerides are a type of fat in the blood, and high levels can increase the risk of heart disease. You can make fresh ginger tea by steeping freshly sliced ginger root in hot water. 

To reiterate, these teas may help you naturally lower cholesterol, but they cannot cut through the damage of a poor diet and no physical activity. Additionally, to make the most of these cholesterol-lowering teas, avoid sweetening them too much. If you prefer a slightly sweeter flavor, add a small drizzle of honey, squeeze of lemon, or dash of stevia. If you need more help lowering cholesterol levels, consider the Dherbs Cholesterol Formula. It contains various herbs that may help maintain cholesterol levels already within normal range. It is suitable for adults looking to support overall cardiovascular health.

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Yes, one donut won’t hurt – but it’s all about portion control and consistency. An occasional treat is one thing. A donut every day or every week? That’s where habits can start to work against you. Diets high in processed foods can slowly lead to health issues over time. That’s why focusing on organic, whole foods makes such a difference. Dherbs helps you reset and relearn healthier eating habits – without the guilt, just better choices.

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We’ve said, experts have said it, but we are not afraid to say it again and again: you cannot outrun a poor diet. A recent groundbreaking study lays out all the evidence, confirming what wellness experts already suspected. 

The study was published in Proceedings of the National Academy of Sciences in the summer of 2025. Researchers examined energy use across lifestyles, from hunter-gatherers to industrialized urbanites. It is not the lack of movement that is driving weight gain; rather, it is the food that people are putting on their plates. Let’s explore what science found out. 

Study: Diet vs. Exercise In Obesity

Is weight gain more about sedentary lifestyles, or eating too much? Most people are of the mind that if they exercise more, they can balance the effects of poor eating. This recent study is changing that narrative in a big way. The study looked at data from 4,213 adults across 34 global populations, including hunter-gatherers, pastoralists, farmers and modern city dwellers. Using the gold-standard doubly labeled water method, researchers measured energy expenditure to track real calorie burn (total, basal, and activity-related). Researchers then compared those results against body fat percentage and body mass index (BMI). 

This was the largest study of its kind, using the doubly labeled water method to track actual amount of calories burned per day. Basically, the method involves participants drinking water that contains stable isotopes of hydrogen and oxygen. That allows scientists to accurately measure carbon dioxide production and total energy use over time. But researchers didn’t just look exercise; rather, they broke energy expenditure into three components:

• Basal energy expenditure (BEE): the calories burned at rest to maintain basic bodily functions
• Activity energy expenditure (AEE): the calories burned via movement and physical activity
• Total energy expenditure (TEE): overall amount of daily calories burned combining both BEE and AEE

What Did Researchers Find?

Researchers gathered numbers from BEE, AEE, and TEE and compared these measurements to participants’ BMI, body fat percentage, and dietary intake. The researchers noted the following:

• TEE generally increased with economic development, but that was because people were physically bigger (more lean mass and less fat). 
• After adjusting for body size, researchers found that BEE and TEE dropped roughly 6 to 11% in more developed populations. AEE did not vary that much in this group. 
• What was surprising was that energy expenditure only explained about 10% of the increase in body fat and BMI observed in wealthier populations. 
• As expected, bigger bodies burn more energy. Individuals in wealthier countries had higher TEE, but that was because they were bigger (more lean mass and body size), not because they were more active. 
• Activity levels were not super different, and AEE was pretty consistent across various populations. That means that hunter-gatherers did not burn a lot more calories than office workers. 
• The food people eat, especially ultra-processed foods, was linked to higher body fat percentages in populations in which dietary data was available. 
• Energy expenditure revealed very little about obesity. In fact, differences in energy expenditure only accounted for 10% of the increased BMI and body fat percentages in developed countries. 
• Diet quality, however, explained a lot more. Researchers noted that higher consumption of ultra-processed foods was strongly linked to increased body fat. Populations relying on traditional diets (fresh produce, whole grains, and lean proteins) displayed lower obesity rates, despite varying activity levels. 

After researchers analyzed data across dozens of populations, they concluded that diet, especially the rise in ultra-processed foods, is the primary driver of obesity. Although exercise remains beneficial for overall health, it matters less than diet when it comes to preventing or reversing obesity.

How To Help Prevent Obesity

This study reframes the way we think about weight management. For years, public health messages have focused on exercise. While movement is essential for optimal cardiovascular health, mood, longevity, and muscle strength, this study confirms that exercise alone is not a reliable tool to prevent obesity. 

Researchers suggest people limit their consumption of ultra-processed foods, which are rich in refined sugars, unhealthy fats, and additives. What’s worse is that they are low in fiber. These foods are fueling obesity rates, even in populations that remain active. If you want to maintain a healthy weight, diet is the key to success.

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The beginning of the year is a time when people set goals to inspire positive changes in their lives. Many people return to the age-old tradition of making New Year’s resolutions, while others prefer to set intentions. Some people choose to make vision boards, and many people don’t care to do any of that. If you are someone who enjoys making resolutions, this article will help you adopt three healthy habits that can improve your overall lifestyle and health.

Historians suggest that New Year’s resolutions date back more than 4,000 years to the Babylonian civilization. This was the first known society to celebrate the New Year. During the Akitu festival, the Babylonians presented themselves before their gods and pledged to repay debts and return borrowed items in hopes of a prosperous year ahead. To this day, paying off debts tends to top New Year’s resolutions, but neither paying off debts nor spending more time with family and friends is possible without good health. 

With that said, we have several healthy habits that you can easily adopt in 2026. If you do not eat healthy and exercise regularly, you will likely gain weight. Sedentary lifestyles and highly processed foods are large contributors to the growing obesity problem in the United States. You don’t have to adopt an all-or-nothing mindset; rather, you can make small adjustments over time. The key is to be consistent, as that is how you make lasting habits. 

Get Enough Sleep

Sleep plays a crucial role in your overall health, as it is the body’s natural way to rejuvenate and recover. You don’t want to oversleep, but you don’t want to stay awake all night, either. Life is about balance, and the research supports this. Some sleep data showed that people who slept fewer than five hours or more than eight to nine hours had worse blood sugar over time. Insufficient sleep can also lead to stress, overeating, and ultimately weight gain. Prioritize consistent sleep hygiene in order to achieve better health. Go to bed and wake up around the same time every day. Develop a consistent bedtime routine. You can even consider meditation, breathing exercises, or other relaxation techniques within an hour before bedtime to promote better sleep. 

Be More Active

Commit to moving your body more in 2026, especially after meals, as this habit can help improve metabolism, blood sugar, and overall wellbeing over time. Studies show that taking a short walk, even just for 10 minutes after a meal can lower blood sugar. Doing this after every meal is an easy habit to incorporate into your daily life. It is beneficial to involve the entire family, as that encourages more time outdoors, more time with family, and promotes physical activity for everyone. It is best to make an activity fun, as that is a great way to help it stick. Dance while cleaning up the kitchen or play games outside. By turning movement into quality time, you can help make it a habit. 

Follow A Healthy Diet

Your diet is the cornerstone of your health, and you cannot out-exercise a poor diet. Enjoy a diverse mix of colorful fruits and vegetables (eat the rainbow) to help enhance your intake of various vitamins, minerals, antioxidants, phytochemicals, and more. Some people prefer to adopt a dietary pattern, such as a vegan diet, Mediterranean diet, MIND diet, or DASH diet. These diets lead to better health markers, including improved heart function, lower inflammation, and reduced rates of cognitive decline. Ultimately, it is best to reduce your intake of sugar and ultra-processed foods. Even if you start there, you will drastically improve your health. Just one additional serving of a sugar-sweetened beverage per day can increase the risk of diabetes by 13 to 27%. Drink plain sparkling water with a squeeze of fresh lime, lemon, kiwi, or even basil, in place of sodas or sugary beverages. Additionally, replacing highly processed foods with fiber-rich and whole foods can make a significant difference to your health.

Remember that every decision counts, but you won’t have results without intention. Start small, but make consistent choices around sleep, exercise, and diet. You will see the difference over time and be able to live a longer, happier, quality life. Need a little kickstart in the new year? Get things moving and grooving with the 20-day Full Body Cleanse!

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Halloween has either been canceled, restricted, or modified in recent years as a result of COVID-19. Parties, events, and the classic trick-or-treating are now back in full swing, and people can’t wait to get their spooky on. Whether you visit pumpkin patches or walk home with a giant bucket of candy after trick-or-treating with the kids, you can easily veer off the healthy path. 

Chances are, you aren’t getting apple slices with almond butter in place of chocolate bars and sour candies. And most people just buy candy to have in the house or the office now, so these treats are more accessible than ever. The Halloween aisle at grocery stores is almost too tempting, and it can be hard to resist if you or your child has a sweet tooth. Now, candy shouldn’t be off limits; rather, it should be a treat that you enjoy in a mindful way. Sit down, put the sweet on the plate, and take your time to eat and enjoy it. When you stuff your face with candy, you overload the body with sugar and you don’t really enjoy the eating process. The following tips, however, can help you make this trick-or-treating season a little healthier. 

Not All Sugars Are Created Equal

Added sugars are much different from natural sugars that exist in whole foods. Food manufacturers will add sugars to foods, even the ones that are not particularly sweet. Added sugars help to satisfy your taste buds and keep you coming back for more. Honey, brown or white sugar, and high fructose corn syrup are examples of unnatural sugars in processed foods. Natural sugars occur in whole foods like fruit, and they are beneficial for your health. If you don’t have pre-existing health conditions like diabetes, you don’t have to worry about natural sugars in whole foods. As for added sugars, you should limit your intake to less than 10% of your daily calories. That is the American Heart Association’s recommendation for maintaining a healthy body.

Take A Break From The Sauce

Although trick-or-treating may not be a thing for adults, the Halloween fun doesn’t stop when you reach adolescence. Many adults live for Halloween and the many festivities that are spooky-themed. For many adults, though, Halloween events and parties typically involve a lot of alcoholic beverages. Oftentimes, there is a cauldron of alcoholic punch or Halloween-inspired cocktails that entice you based on looks alone. Excessive drinking can lead to an imbalance of electrolytes, which can cause dehydration and fatigue. Alcohol is also a source of empty calories, so all that drinking contributes to weight gain. Plus, most Halloween-themed cocktails are high in sugar, which can wreck your gut and make hangovers worse. Take a break from the sauce or limit your consumption, making water or sparkling waters your replacement beverages. 

Get Creative With Scary-Themed Healthy Foods

You can gain a lot of inspiration for art projects and recipes on Pinterest, especially for Halloween decor and recipes. There are many snacks and treats that are both spooky and healthy because they are made from whole foods with natural sugars. You can always transform healthy fruits and vegetables in a way that satisfies your sweet tooth. Take some time to whip up your own festive foods for Halloween parties by clicking here. 

Beware Of Overeating Sugar

It’s one of the easiest things to do, especially for children after coming home with a large amount of candy on Halloween. In the interest of health, limit yourself and your children from gorging on candy after trick-or-treating. Beware of getting tricked into a sugar rush! When you eat too many high-sugar foods, you increase the risk of obesity and weight gain, both of which are precursors to insulin resistance and type 2 diabetes. Even if a sugar rush isn’t part of your daily life, one day of unusually high sugar intake can cause a short-term spike in blood sugar and insulin levels. This can lead to increased cravings, mood swings, dips in energy, and acute inflammation. If you or your children struggle with pacing your sugar intake, opt for treats that take longer to eat, for example, lollipops. 

Protect Your Teeth By Avoiding Certain Candies

Sugary snacks are loaded with preservatives, added sugars, and artificial colors and flavors that can ruin your blood sugar levels and your teeth. Eating a lot of candy in one sitting can make your next trip to the dentist more like a horror flick than a regular checkup. Sour candy is one of the major culprits when it comes to tooth decay. The highly acidic nature of these candies makes it easy for them to erode tooth enamel. Try to limit your consumption of gummy candies and sour candies because these can cause serious tooth problems. Plus, they can be very difficult to get out of your teeth, even if you floss and brush thoroughly.

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There is a common misconception about breast cancer, and it is thinking that you aren’t at risk if you don’t have a family history of it. The simple fact is that only 12% of people diagnosed with breast cancer have a family history of the disease. There are other risk factors that you should be aware of, including a sedentary lifestyle and taking hormone replacement therapy (HRT).

Health experts estimate that one in eight women will be diagnosed with breast cancer in their lifetime. Given that October is Breast Cancer Awareness Month, it’s an important time for women to focus on prevention, education, and early detection. When you are knowledgeable about breast cancer, you can help reduce the risk of developing it and detect early issues. Continue reading to learn about five things every woman should know about breast cancer. 

Know Your Risk Factors

As is the case with many forms of cancer, risk factors vary from person to person. Family history, aging, and more are beyond your control, but understanding them can help you develop preventative measures. Statistically, women with close relatives (sister, mother, or daughter) who have had breast cancer have a higher risk. BRCA1 and BRCA2, which are genetic mutations, also significantly increase the chances of developing breast cancer. Early menstruation, late menopause, and not having children are other risk factors to consider. When you know your risk factors, you can work with your healthcare provider to create a personalized screening plan.

When To Start Screening

Ideally, you should have annual breast exams at the doctor’s office starting at the age of 18. Annual mammograms should begin between the ages of 35 and 40. Health experts also encourage women to examine their own breasts monthly at the end of their period when breasts are the most tender. You should know your breasts better than anyone, so you should alert your doctor if you notice any lumps, swelling, nipple discharge or inversion, or any other changes. 

Pay Attention To Breast Rashes

Inflammatory breast cancer is a very aggressive form of cancer that presents itself as a rash. Some of the symptoms include:

• Swelling
• Redness
• Pain and/or itchiness
• Severely enlarged pores on the breast(s)

Doctors tend to misdiagnose inflammatory breast cancer as dermatitis (a common skin infection) or mastitis (breast tissue inflammation) because it looks like a regular rash. If your rash does not respond to antibiotics within five days, your doctor may need to take a skin sample to test for cancer. 

Lifestyle Choices Make A Difference

Although not all cases of breast cancer are preventable, certain lifestyle changes can help reduce the risk. Statistically, people who consume a balanced diet full of fruits, vegetables, lean proteins, whole grains, legumes, nuts, and seeds have a lower risk of cancer than those who consume a lot of processed foods, saturated fat, and refined carbs. Additionally, regular physical activity, such as 30 minutes of moderately-intense exercise per day, can help reduce the risk of breast cancer. Finally, health experts urge women to maintain a healthy weight, especially after menopause, because excess body fat can increase estrogen levels and contribute to cancer risk. 

Symptoms To Watch Out For

Most women know to look for lumps, as that is the most common indicator of breast cancer. Changes in breast size, shape, or skin texture (dimpling) can be red flags. It’s also possible for some women to experience redness or swelling of the breast, which could indicate inflammatory breast cancer (as we mentioned earlier). Early detection of these symptoms can lead to quicker diagnosis and treatment. If you notice something, don’t hesitate to consult your doctor about it. 

At Dherbs, we believe that Breast Cancer Awareness Month is an opportunity to value the importance of early detection. That said, we don’t think that women should just focus on their health during October. Maintaining overall health and wellness is a year-round endeavor. Should you want to help cleanse the female reproductive system and optimize female health, consider our Female Cleanse.

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Resources for improving mental health are abundant. From in-person therapy sessions to calming apps on your phone, there is no shortage of mental health tools, many of which are free. Mental health is more than just a buzzword, though. It is about the functionality of the brain and everything that impacts it. Many factors influence your mental health, such as genetics, family history, and life experiences. 

Although you may not have full control over the hand you’re dealt, you can influence many other aspects of your mental health. Your ability to improve your mental health can help you maintain a more even-keeled mental state. 

Why Is Mental Health So Important?

Whether it’s the way you handle stress, relate to others, or make choices, your mental health influences a lot. Caring for your mental health can help:

• Clarify your thinking
• Reduce anxiety
• Improve your mood
• Enhance self-esteem, confidence, and self-worth
• Deepen relationships

By nurturing your mental health, you can also help manage mental health conditions that are worsened by anxiety and stress. This nourishment also helps you perceive the world through a clearer lens and helps you handle things that life throws at you. Continue reading to learn about daily habits that can boost your mental health. 

Reduce Social Media Engagement

When you constantly consume information about other people’s lives, you compare your own experience to theirs, whether you know it or not. This can promote feelings of low self-worth and self-esteem, both of which fuel depression and anxiety. To spend less time on social media, try to keep your phone in a drawer or outside your bedroom while you’re in bed. Turn off social media notifications, so you are not prompted to check it every time you get a “bing.”

Move Your Body On Your Own Terms

There is no denying that regular exercise benefits mental health and brain function. Scientific studies have proven that exercise can elevate mood, relieve stress, and help manage symptoms of depression and anxiety. Not everybody exercises or moves their body in the same way, though. That’s why you have to move on your own terms, be it in a Zumba or Pilates class, boxing boot camp, walk around the neighborhood, or gardening in the backyard. There are many fun physical activities that you can do outside the gym. Take stretch breaks every hour during work or go on a family hike! You do not need a vigorous workout in the gym to support mental health. 

Get Restful Sleep

Sleep is the body’s natural way of rejuvenating itself. In fact, sleep is a nonnegotiable element of physical and mental health. According to an American Psychological Association (APA) report from 2023, sleep deprivation makes people more anxious and less happy. Sleep is vital, but the quality matters even more. Disrupted sleep can worsen mental health symptoms. To ensure that you get quality sleep, start with these habits:

• Make your bedroom quiet, clutter-free, and relaxing
• Try to keep the temperature in your bedroom between 60ºF and 65ºF
• Avoid caffeinated beverages after 3 p.m.
• Try to wake up and go to bed at the same time every day

Know When To Take It Easy

It’s very possible that on a difficult day, you may not have the energy to do anything. That can make you feel even worse about yourself, but sometimes you have to allow yourself a day to take it easy. Turn to compassion and find accessible strategies, for example: 

• Engage in breath work, even if only for a few minutes
• Take a bath or long shower
• Give yourself permission to rest
• Avoid snacking on processed foods, such as chips, cookies, and candy

Spend Time In The Sun

Not only is the sun a great source of vitamin D, but studies show that spending time in the sun can improve attitude and mood. You do not have to spend your entire day in the sun, so don’t worry about frying like an egg. Experts suggest five minutes of uninterrupted blue skies per day to benefit the mind and heart. You do not just have to stand in the sun; rather, you can take a short walk, exercise outside, eat lunch at a park, open a window near your desk, or take a phone call outside. 

Savor Nutrient-Dense Foods

There are certain foods that detract from mental health, but there are also foods that support it. Dietitians encourage people to focus on foods that contain mood-boosting nutrients, some of which are: 

• Whole grains
• Beans
• Bananas
• Berries
• Omega-3s

Drinking plenty of water throughout the day can also help you avoid dehydration, which actually denies your brain and body the nutrients necessary for optimal function. Alcohol, caffeine, refined carbs, and added sugars can actually worsen anxiety, so limit your consumption of those foods. 

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